What Vitamin B12 is good for
Benefit of Vitamin B12. What Vitamin B12 is good for
Vitamin B12 also known as Cobalamin has a lot of important roles in the body. The benefit of Vitamin B12 includes, it is responsible for making healthy red blood cells. Having a good supply of Vitamin B12 ensures that you have the required amounts of healthy red blood cells the body needs. If you do not have enough healthy red blood cells that carry oxygen and nutrients around the body, you develop anemia.
Another benefit of Vitamin B12 in the body is that it helps other cells grow and divide properly. It is required to make the millions of cells in the body including the white blood cells.
In addition, another benefit of Vitamin B12 is in the making of the protective fatty layer that lines the nerve cells. If this layer is damaged because of the lack of B12, it may impact your mental function.
Also, together with the other B vitamins, B12 helps protect the heart by removing unwanted substances that may damage the blood vessels. It also plays an important role in turning carbohydrates, fats and proteins in food into energy
Where does Vitamin B12 come from?
Vitamin B12 is called cobalamin because it is known to contain cobalt which is a trace element. The type of ingredient usually used in vitamins supplements is cyanocobalamin. Vitamin b12 is derived from certain microorganisms through a process where hydrochloric acid and pepsin release cyanocobalamin from dietary protein to which it is tightly bound.
Vitamin B12 is found in what foods?
Vitamin B12 foods include all foods of animal origin meat, eggs and fish. Green plants usually do not contain Vitamin B12, low, but measurable levels of Vitamin b12 may be found in plant sources owing to the presence of bacteria. Other dietary sources of cobalamin are milk, cheese and fortified breakfast cereals. Below is a summary of some foods that provide Vitamin B12.
| Food | Amount | Vitamin B12 (mcg) |
| Ground Beef | 85.04g | 2.1 |
| Cheddar cheese | 28.34g | 0.23 |
| Egg | 1 large | 0.56 |
| Low fat milk | 226.7g | 0.90 |
| Tuna (in water) | 85.04g | 2.54 |
Will Vitamin B12 give me energy?
Vitamin B12 supplementation has been commonly touted as a vitamin that provides energy. Unfortunately, Vitamin B12 alone does not provide energy to the body. Together with the other B vitamins, they all play a significant role in supporting the body to produce energy. However, if you have low levels of vitamin b12, you are more likely to suffer from fatigue or lack of energy and taking Vitamin B12 supplements may help improve your energy level.
Vitamin B12 or iron deficiency
Cobalamin is only found in animal foods like eggs, fish, and meat and they occur in very small amounts that are hard to take in. The rate at which the body absorbs cobalamin is usually low and you end up with very small amounts that mostly meet the NRV recommendations. Absorption of Vitamin B12 requires enzyme and acid hydrolysis in the stomach in order to have access to cobalamin. Vitamin B12 can be stored in the liver and the kidneys and can also be recycled by the body so you mostly do not use your Vitamin B12 easily.
As a result, it usually takes a long time for deficiency symptoms to show up if you’re not getting enough Vitamin B12 from your diet. Anemia is the most common deficiency symptom of Vitamin B12 and this results from not having enough healthy red blood cells.
Groups of people that may have a higher risk of deficiency include older people (over 50s), strict vegans or vegetarians, breastfeeding or pregnant, alcoholics and smokers.
Some other signs of Vitamin B12 deficiency in the body include;
- Numbness in the hands or feet
- Moodiness
- Depression
- Difficulty with sleeping
- Dementia
- Dizziness and loss of balance
- Tiredness and weakness
Vitamin B12 and Folate
Because vitamin b12 works closely with the other B vitamins, deficiency in b12 may mean that you may be low in the other B vitamins. Folate requires cobalamin in order to work properly so it is important you ensure you’re getting the right amounts of B12.
Can vitamin b12 cause acne?
In a 2015 study, it was reported that Vitamin B12 may alter the genetic makeup of facial bacteria which may result in the formation of pimples.
Vitamin B12 for vegans
For strict vegans or vegetarians who do not eat any form of meat or animal food, the only viable food source for Vitamin B12 is food fortified with B12 like some plant milk, soy products, and some cereals. It is recommended that vegan or vegetarians take Vitamin B12 supplements in order to ensure they meet the minimum requirements.
Which Vitamin B12 is best?
Most Vitamin B12 supplements are derived from either cyanocobalamin or methylcobalamin and both are very identical. Cyanocobalamin is a synthetic form of B12 that does is not found in nature. On the other hand, methylcobalamin is a naturally occurring form of B12 that can be obtained through supplements. Although these are different, they both offer the benefit of Vitamin B12 and can help prevent Vitamin B12 deficiencies.
Vitamin B12, can you overdose?
Vitamin B12 is required in very small amounts. The recommended Nutrient Reference Value (NRV) which is the amount required in order to prevent deficiency is 2.5 micrograms. Vitamin B12 is also a water-soluble vitamin which means they can’t be stored in the body for long and any excesses are carried out of the body. To enjoy the benefit of Vitamin B12 supplement, it is highly recommended not to exceed the recommended dosage even though it is virtually impossible to overdose on cobalamin.
Conclusion: Are vitamin b12 supplements effective?
Are vitamin b12 tablets good for you or what is the benefit of Vitamin B12 supplements? The bottom line is that it is important to get your vitamin b12 from your diets. If you feel you’re not getting the recommended amounts from your diet, it is important to consider supplementation as another option. If you also feel your absorption of Vitamin b12 is low, supplements offer an inexpensive way to increase your vitamin b12 intake.
References
The complete idiot’s guide to vitamins and minerals
The Encyclopedia of Vitamins, Minerals and Supplements, Second Edition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/
https://www.healthline.com/nutrition/methylcobalamin-vs-cyanocobalamin#synthetic-vs-natural
